SCFit WOD, March 11, 2021
[WOD031121]
Warm-up
Warm-up
Workout
WARM-UP
2 SETS
10 Bootstrappers
10 Alt Groiners
10 Alt Samson Lunges
WARM-UP
2 SETS
10 Bootstrappers
10 Alt Groiners
10 Alt Samson Lunges
Into …
AMRAP x 5 MINUTES
10 Slam Ball Deadlifts
10 Slam Ball Lunges
10 Slam Ball Push Press
20 Weighted Deadbugs (w/ Slam Ball)
Metcon
Metcon
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
MIN 1 – AMRAP of 4 Slam Balls + 4 Alt. V-Ups (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 – AMRAP of 4 Russian KB Swing + 4 Alt. Lunges (Athlete Choice)
MIN 2 – Row or Bike, Moderate Effort
(No Measure)
COOL DOWN
ON A 5:00 RUNNING CLOCK…
Rebound w/ Nasal Breathing*
*Lay on your back and breathe!
(No Measure)